6 Super Healthy Seeds That Help Lower Cholesterol Naturally
Seeds contain everything needed to grow into a new plant, which makes them incredibly nutrient-dense foods. They are rich in fiber, healthy fats, plant-based protein, vitamins, minerals, and antioxidants.
Adding seeds to a balanced diet may help lower cholesterol, regulate blood sugar, reduce inflammation, and support heart health. This article explores six of the healthiest seeds you can eat and how they may help improve cholesterol levels naturally.
1. Flaxseed
Flaxseed (also called linseed) is one of the most studied seeds for heart health. It is especially rich in dietary fiber, omega-3 fatty acids, and antioxidant lignans.
Omega-3 fats in flaxseed are concentrated in the outer shell, so ground flaxseed is easier to digest and absorb than whole seeds.
Nutritional Profile (1 ounce / 28 g):
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Calories: 152
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Fiber: 7.8 g
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Protein: 5.2 g
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Omega-3 (ALA): 6.5 g
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Omega-6: 1.7 g
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Magnesium: 28% DV
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Thiamine (B1): 31% DV
Studies show that flaxseed may lower LDL (“bad”) cholesterol by an average of 10%, reduce blood pressure, and decrease inflammation. Its lignans may also help reduce the risk of certain hormone-related cancers and improve blood sugar control.
2. Chia Seeds
Chia seeds are similar to flaxseed in their high content of fiber and omega-3 fatty acids, but they are easier to eat whole.
Nutritional Profile (1 ounce / 28 g):
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Calories: 137
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Fiber: 10.6 g
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Protein: 4.4 g
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Omega-3 fatty acids: 4.9 g
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Magnesium: 30% DV
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Manganese: 30% DV
Research suggests chia seeds can increase blood levels of alpha-linolenic acid (ALA), an omega-3 fat linked to reduced inflammation. Some studies also show chia seeds may help lower blood sugar, suppress appetite, and reduce blood pressure, all of which support heart health.
3. Hemp Seeds
Hemp seeds are a powerhouse of plant-based protein, containing all nine essential amino acids.
Nutritional Profile (1 ounce / 28 g):
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Calories: 155
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Protein: 8.8 g
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Fiber: 1.1 g
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Polyunsaturated fat: 10.7 g
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Magnesium: 45% DV
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Zinc: 21% DV
Hemp seeds have an ideal omega-6 to omega-3 ratio (3:1) and contain gamma-linolenic acid (GLA), a fat known for anti-inflammatory properties. These fats may help improve cholesterol balance and support heart health. Hemp oil has also been shown to reduce symptoms of inflammatory skin conditions like eczema.
4. Sesame Seeds
Sesame seeds are widely used worldwide and are especially rich in lignans, particularly sesamin, which has antioxidant and cholesterol-lowering effects.
Nutritional Profile (1 ounce / 28 g):
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Calories: 160
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Fiber: 3.3 g
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Protein: 5 g
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Monounsaturated fat: 5.3 g
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Omega-6 fatty acids: 6 g
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Copper: 57% DV
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Magnesium: 25% DV
Research shows sesame seeds may help lower total cholesterol, reduce inflammation, and improve antioxidant status. Studies in postmenopausal women and individuals with arthritis have shown improvements in cholesterol levels and inflammatory markers with regular sesame seed intake.
5. Pumpkin Seeds
Pumpkin seeds are rich in magnesium, zinc, and healthy fats, all of which play a role in heart health.
They contain antioxidants that help reduce oxidative stress and may support healthy blood pressure and cholesterol levels. Pumpkin seeds are also linked to improved insulin sensitivity, making them beneficial for metabolic health.
6. Sunflower Seeds
Sunflower seeds are a good source of vitamin E, a powerful antioxidant that protects blood vessels from oxidative damage.
They also provide plant sterols, compounds known to block cholesterol absorption in the intestines. Regular consumption may help reduce LDL cholesterol and support overall cardiovascular health.
How Seeds Help Lower Cholesterol
Seeds support cholesterol management through several mechanisms:
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Soluble fiber binds cholesterol in the gut
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Omega-3 fatty acids reduce inflammation
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Lignans and antioxidants improve lipid balance
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Plant sterols block cholesterol absorption
The Bottom Line
Seeds are small but nutritionally powerful. Regularly eating a variety of seeds may help lower cholesterol naturally, reduce inflammation, and support heart health.
They’re easy to add to meals—sprinkle them on salads, mix them into yogurt or oatmeal, or blend them into smoothies.
For best results, pair seeds with a balanced diet, regular exercise, and guidance from a healthcare professional if you’re managing high cholesterol.
